Cable Overhead Single Arm Triceps Extension (rope attachment)
Sculpt and strengthen your triceps with the single-arm overhead cable extension. Isolate muscle for definition and power.
Description
A strength exercise that targets the triceps by extending the arm overhead using a cable machine with a rope attachment.
How to Do Cable Overhead Single Arm Triceps Extension (rope attachment)
- 1Setup
Set the cable pulley to the lowest position. Stand facing away from the cable machine, holding a single rope handle with one hand.
- 2Setup
Bring the handle overhead, positioning your elbow close to your ear and pointing forward, with your upper arm perpendicular to the floor and palm facing inward.
- 3
Keeping your upper arm stationary, extend your forearm directly overhead until your arm is fully straight, squeezing your triceps at the top. Exhale during this phase.
- 4
Slowly and with control, return the handle to the starting position, allowing your triceps to stretch. Inhale as you lower the weight, maintaining tension throughout the movement.
Tips
- Keep your elbow fixed in position and pointing forward throughout the entire movement to maximize triceps isolation and minimize shoulder involvement.
- Focus on a full range of motion, extending your arm completely at the top and allowing a deep stretch at the bottom without letting the weight stack touch.
- Engage your core slightly to prevent arching your lower back, maintaining a stable torso while performing the extension.
- Imagine "pulling" the rope apart slightly at the top of the extension to further activate the medial and lateral heads of the triceps.
Common Mistakes
- ×Flaring the elbow out reduces triceps activation; keep your elbow tucked in close to your head and pointing forward to ensure the triceps are the primary muscle working.
- ×Using momentum or swinging the arm reduces muscle tension; control the movement by using a lighter weight and focusing on a slow, deliberate extension and controlled return.
- ×Not fully extending the arm limits triceps contraction; ensure a complete lockout at the top of the movement to achieve peak contraction of the triceps.
Variations
Cable Rope High Pulley Overhead Tricep Extension
Sculpt and strengthen your triceps with the Cable Rope High Pulley Overhead Tricep Extension.
Cable Overhead Triceps Extension (rope attachment)
Exercise that targets the triceps muscles by extending the arms overhead using a rope attached to a cable pulley machine.
Cable Lying Triceps Extension (with Rope)
Strengthen your triceps with the Cable Lying Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for sculpted
Cable Lying Triceps Extension (Low)
Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.
Related Exercises
Cable Pushdown (with rope attachment)
Master the cable pushdown with a rope attachment to sculpt strong, defined triceps. This exercise maximizes muscle activation and range of motion.
Cable Pushdown
Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.
Cable One Arm Tricep Pushdown
Isolate and strengthen your triceps with the cable one-arm pushdown. This exercise effectively targets the triceps brachii for improved arm definition and
Cable One Arm Side Triceps Pushdown
Isolate and strengthen your triceps with the Cable One Arm Side Triceps Pushdown. This focused exercise builds upper arm definition and power using a
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable Overhead Single Arm Triceps Extension (rope attachment) in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free